Crossfit North Cloud – CrossFit
Weightlifting
Hang Clean
Hang Squat Clean:
4 x 3 at 70% – from mid thigh.
Metcon
Metcon (3 Rounds for reps)
Complete as many reps as possible in 4 minutes of:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
Complete as many reps as possible in four minutes of:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
Complete as many reps as possible in four minutes of:
12-9-6:
Power Snatch (115/75#)
Burpee Box Jump Overs (24″/20″)
*Larger classes, alternate rest and work intervals.
*Complete as many reps as possible in 4 minutes, then rest for 4 minutes.
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